Energy & Flow

Your energy is not unlimited and brute forcing your way through life is not the same thing as strength. I sit down for a quieter solo moment to talk about what we often overlook, the way physical energy, mental energy, emotional energy and spiritual energy rise or fall based on how we support ourselves each day. If you have been stuck in a cycle of pushing through fatigue, ignoring burnout or living on “eat, sleep, work, repeat”, this is your reminder to pause before your body has to shout.

I share my own pattern of keeping going, the wake up call that came with a breakdown at work and the simple framework that helps me now, fuel and flow. Fuel is what we put into the body, from hydration and protein based meals to clean eating choices that reduce energy crashes. Flow is how we move through the day, including a morning routine, moderate exercise, time in the sauna, nature walks and daily sunlight that supports mood and recovery.

We also get practical about awareness, not perfection. I talk through common energy drains like social media, lack of sleep, and certain environments, then contrast them with real recharging habits like grounding in fresh air, ocean or beach walks and even a relaxing bath. On low energy days, we explore how to adjust your flow without guilt and why sometimes the strongest move is not to push.

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Music Credit: Cody Martin - Sunrise (first 26 episodes) then custom made for me.

Disclaimer: The views, opinions, and stories shared on this podcast are personal to the host and guests and are not intended to serve as professional advice or guidance. They reflect individual experiences and perspectives. While we strive to provide valuable insights and support, listeners are encouraged to seek professional advice for their specific situations. The host and production team are not responsible for any actions taken based on the content of this podcast.

Transcript

Welcome And A Quiet Reset

Trudie Marie 0:00

This is Everyday Warrior Moments. Thank you, truly, for being here and for choosing to subscribe and support the podcast. It means more than you probably realise, and it allows me to keep creating these conversations and this space. This is a quieter moment between our guest episodes, a place to slow things down, to reflect and to take a breath. These episodes are just me sharing thoughts, lessons, and gentle reminders as I continue to walk in my own journey too. So wherever you are right now, whether you're starting your day, ending it, or somewhere in between, let's take a few minutes together. Today I want to talk about something we often overlook. Our energy. And not just the physical energy, but the mental, emotional, and even spiritual energy. Because how you feel each day is shaped by how you support yourself or how you don't. For a very long time I didn't really think about this. I just kept going. I was doing what needed to be done, I was pushing through, and I was just getting it done regardless. I thought this looked like strength. I had no routines other than eat, sleep, work, repeat, and continue. I maybe got in some exercise, but that was to stay fit for the job, not just as movement to clear stress and trauma from the body. I would ignore burnout from repeated overtime shifts and I would push through fatigue. But even going back to my time as a single parent, the patterns were the same. I just had that keep-going mindset. If I was tired, I'd keep going. If I was flat, I'd keep going. If I was overwhelmed, I'd still just get it done. But eventually, your body lets you know. That's when the dis-ease sets in and you know that something has to change before you really get sick. For me, that shift came when I realized I wasn't actually supporting myself. It was my breakdown at work that was the culminating point. I was draining myself and pouring from an already empty cup. But when you support yourself, you'll find that the fuel supports you and flow sustains you. But if you keep pushing through, it'll drain you every single time. Now fuel is what you give to your body, and flow is how you move throughout your day. And let's be honest, both matter. For me, fuel is nourishing my body with my daily cacao, protein-based meals with clean eating, good hydration, and reducing the things that make or spike energy crashes. Flow is how I move through life. And this comes in the form of having my morning routine, doing moderate exercise daily, having time in the sauna, hiking in nature, and getting daily sunlight. This is when you start to shine and it feels like you are living instead of just surviving. I want to say this: it's not about perfection or having the perfect routine. It's about your own awareness and asking yourself what gives me energy and what takes it away. For me, I find the things that drain me are social media, being with certain people or in certain environments, and definitely a lack of sleep. But I find the energy in a few minutes of grounding in the sunshine and fresh air, taking an ocean or beach walk when I can, or even just having a relaxing bath. These all bring me back to myself and recharge the batteries. Because let's face it, there will still be days where you really don't feel like it, where your energy is low and things feel really off. On those days, flow might look completely different. It might mean a lighter workout, like doing yoga instead of weights. It might look like resting with a good book or watching your favorite movie instead of being active. Sometimes the most powerful powerful things you can do on these days is not to push. Supporting yourself isn't selfish. In fact, it's necessary. Because when your energy is supported, you show up differently. One, you're more present, you're more grounded, and let's be honest, you're more you. And the people around you will notice, especially your partner and children if you have them, but even your work colleagues and friends, how you show up makes a big difference not only to yourself, but to other people. So today, just ask yourself, what is fueling me right now? What is draining me right now? And then what is one small shift you can make to support yourself better? Don't look at a number of things, just pick one. Look for the one that's always been your go-to. For me, it's being around water, whether it's the beach, the ocean, the river, a shower, or even a warm bubble bath. Water is the one thing that always re-energizes me. So pick that one thing and do it as often as you can. So now I want you to take a deep breath in and let it go. Come back to yourself and remember, everyday warriors don't give up. They continue to rise. Thank you for being part of the Everyday Warrior community and for supporting the podcast. It really means a lot. If something in this episode stayed with you, I invite you to share it a message, a post, a simple recommendation. It helps more people feel seen and supported. And don't forget the Everyday Warriors podcast is always there for deeper conversations and real stories from around the world. Take care and I'll see you again in the next moment.